I dont think what im doing is working - Ausbb

irishjoe · 03-07-2010, 01:09 PM

Should clarify first my short term goal here is fat loss and long term goal being body recomposition into a lean musclular physique.

Short breakdown : train 5 days a week, 2 days a week i do HIIT (10 minute sessions). The other 5 days are weight training. I currently do split as thats what i enjoy, thugh i will most likely take up Fadi's or PTC's beginner programs in light of whats happened to see if i can get better results.

So i started about 3 weeks ago. In the 3 weeks that i've picked it back up ive gained numbers on all my lifts as a result. Without having done a body fat % test i can tell you my body fat % is rather high. I am currently 107kg and 6"1 (187 cm). 3 weeks ago i weighed and i was 106.7. I know alot of people say not to bother with scales but i only plan to weigh routinely to monitor my progress, i was surprised to see that i had gained (although small) weight, seeing as how small the gain is im probably safer to say i have maintained my weight for the last 3 weeks.

I don't really know what to make of it, is it too soon to expect any change? my lifting numbers have gone up quite well so theres progress there, i can see the small change in my physique (quite small, but ive noticed it). I just expected what alot of people say to lose which is 1 kg a week or there abouts, was hoping for that. Do you think i should drop my calories? if so by how much? Should i stop lifting or start lifting lighter?

Breakfast: scoop and a half of oats, roughly 40g give or take 5g & half glass skim milk
2 scoops of whey + 1 glass of skim milk
=580 calories

Meal 2: Chicken breast 250g & bowl of salald OR steamed vegetables
= Roughly 340 calories, depending on how many vegetables i get down

Meal 3: Always identical as meal 2, the way i prepare it the night before i always make 2 servings (340 calories)

Meal 4: Either 2 cans of tuna (95g)& 1 glass of milk or 2 scoops of whey with 1 glass of milk followed by a piece of fruit
= ~370 calories, varies with a give or take of 50 calories

Pre workout: I will generally have a natty peatnut butter sandwich (1 table spoon) here as a means of convenience, i get home from work and want to eat and go.
=380 calories

P/WO Shake: half scoop of dextrose (25g), 2 scoops whey in water.
=330 calories

Meal 5: 250g portion of steak/lean mince/fish/chicken/tuna with either a salad or vegetables stirfried or steamed.
= Same as lunch generally comes to about ~350 calories

Meal 6(before bed) I've taken to cottage cheese, so i take that a few minutes before bed.
= 180 calories
All in total i consume on a daily basis 2870 Calories.

Any feedback is greatly appreciated, thankyou.

Joe.

Kyle Aaron · 03-07-2010, 01:35 PM

3 weeks is nothing, mate.

The saying is, "in the first month there is no change, in the second month you will see a change, in the third month your friends will see a change."

Usually in the first month you'll just feel a bit more energetic and lively, and some of the aches and pains you get from doing nothing will disappear and be replaced with muscle soreness from workouts.

I wouldn't count calories and so on, that stuff will do your head in. Just every day eat lots of fresh fruit and vegies, every day lots of nuts and beans, every day some meat or fish, every day some dairy or eggs, and some starchy stuff. No junk food or booze. "Junk food" is any food where the packet is more colourful than the contents.

Eating with those guidelines, just eat according to appetite, then adjust by results. If after a month you are overall bigger and wanted to be smaller, eat less; if smaller and wanted to be bigger, eat more. After another month, adjust again.

But whichever approach you choose, it takes time. 3 weeks is nothing.

gareer · 03-07-2010, 01:37 PM

Joe your gonna have to give it more time before you change it up. Time and patience and you'll see some real change. As long as your working hard and eating well you'll see a change. Although I would suggest changing your PWO meal to something else. I dont think the pb sandwich is the best before training. Maybe a banana and some oats? Or just some fruit to give that extra energy kick. Just my 2 cents.

Gareer.

Christian · 03-07-2010, 02:44 PM

Diet doesnt show much without your actually exercise and weights moved...

irishjoe · 03-07-2010, 10:15 PM

Quote:

Originally Posted by n00bs

Diet doesnt show much without your actually exercise and weights moved...

Not sure what you meant by that. The diet isnt 100% correct but it is as close as i can get without listing every meal, the meals differ but the caloric intake differs a little bit by the choice of meat generally. If you mean what i do in terms of weights and exercises then i do a split routine, as much as they are talked down do enjoy doing it, i have taken up PTC's & Fadi's beginner programs by incorporating body lifts (or move your body through space) and PTC's 3x a week beginner program.

You guys are right, it probably is a bit too soon to be expecting too much. I do feel different, theres no doubt about that, my numbers are bigger on all of my lifts, my only concern is if im overeating for my current goal of fat loss through the use of weight lifting and HIIT training. By that i mean consuming too many calories and lifting too heavy/to often to shift my body in that direction. Would you advise more cardio with a little less calories, my first idea was to eliminate milk from my shakes. thoughts?

patterson · 06-07-2010, 12:28 AM

Joe the way I lost my weight when I was younger was play a sport. Do that on top of your weights training and you will being seeing and feeling a new you. Being part of a team can empower and encourage you to do better. Also try a 20 minute fast walk straight after your workout. The extra 150 cals odd you burn will add up in 8 weeks(6000 cals/ 2/3 of a kilo) just from 20 min of your time.
All the best mate, I really do hope you achieve your goals.

Christian · 06-07-2010, 02:23 AM

Well we need to know you strengthbecause someone who deadlifts 250 kg per session will have far different requirements then someone who's 1rm is like 150.
Posted via Mobile Device

BigJim · 06-07-2010, 10:58 AM

Hey mate,

Im in a similar position. I weigh about 108kg and am looking to lower this down, pretty similar height as well being 6'2".

I aim to eat about 2200-2500 calories per day and stay away from:

Milk
Bread
Peanut Butter
Fruit

My shake i have in water.

Since i stopped eating the above as well as potato, pasta and rice, the weight really started to drop and i was losing on average 1kg per week.

Im sure it is different for each person, but that has been my personal experience.

Good luck with it mate, keep us updated!

James.

Grippy · 07-07-2010, 09:30 PM

Hey mate great stuff and keep on plugging away at it, this will take time and effort. You are obviously progressing as your weights are going up as you get better and more confident at the lifts. As per the diet, personally I have found that if I cut out anything that has added sugar I can lose weight very quickly, without changing my exercise routine, my missus is jealous of this. By this I mean I still eat some fruit, drink milk etc but cut out anything that has any sugar as an ingredient such as fizzy drinks, sauce, spreads, flavourings etc,

irishjoe · 07-07-2010, 11:10 PM

hey guys, thanks go out to all the replies, i've taken something from all of them.

a quick one to bigjim and grippy, do you guys eliminate carbs except for 'incidental' carbs you come across through fats and protien? ATM im taking in oats for breakfast and rice for lunch and preety much leaving it at that except for fruit to fill the gaps during meals, im full at any rate and i dont feel hungry. I've stopped drinking calories (milk) and stopped the sandwiches (switched to oats pre w/o) hopefully these changes can have an impact.

Something is certaintly working nutrition wise because i have gained size and strength greater then what i thought i would (possibly wanted too?) i'm just not sure im getting what i want first and foremost, fat loss.

I think ill give the HIIT a miss for a week or 2 and take up the fast walking as someone said before, ill check the scales then and see the difference.

Cheers guys.

03-07-2010, 01:09 PM	#1 (permalink)
irishjoe Rookie Join Date: Mar 2010 Location: Brisbane Gender: Posts: 37	I dont think what im doing is working Should clarify first my short term goal here is fat loss and long term goal being body recomposition into a lean musclular physique. Short breakdown : train 5 days a week, 2 days a week i do HIIT (10 minute sessions). The other 5 days are weight training. I currently do split as thats what i enjoy, thugh i will most likely take up Fadi's or PTC's beginner programs in light of whats happened to see if i can get better results. So i started about 3 weeks ago. In the 3 weeks that i've picked it back up ive gained numbers on all my lifts as a result. Without having done a body fat % test i can tell you my body fat % is rather high. I am currently 107kg and 6"1 (187 cm). 3 weeks ago i weighed and i was 106.7. I know alot of people say not to bother with scales but i only plan to weigh routinely to monitor my progress, i was surprised to see that i had gained (although small) weight, seeing as how small the gain is im probably safer to say i have maintained my weight for the last 3 weeks. I don't really know what to make of it, is it too soon to expect any change? my lifting numbers have gone up quite well so theres progress there, i can see the small change in my physique (quite small, but ive noticed it). I just expected what alot of people say to lose which is 1 kg a week or there abouts, was hoping for that. Do you think i should drop my calories? if so by how much? Should i stop lifting or start lifting lighter? Breakfast: scoop and a half of oats, roughly 40g give or take 5g & half glass skim milk 2 scoops of whey + 1 glass of skim milk =580 calories Meal 2: Chicken breast 250g & bowl of salald OR steamed vegetables = Roughly 340 calories, depending on how many vegetables i get down Meal 3: Always identical as meal 2, the way i prepare it the night before i always make 2 servings (340 calories) Meal 4: Either 2 cans of tuna (95g)& 1 glass of milk or 2 scoops of whey with 1 glass of milk followed by a piece of fruit = ~370 calories, varies with a give or take of 50 calories Pre workout: I will generally have a natty peatnut butter sandwich (1 table spoon) here as a means of convenience, i get home from work and want to eat and go. =380 calories P/WO Shake: half scoop of dextrose (25g), 2 scoops whey in water. =330 calories Meal 5: 250g portion of steak/lean mince/fish/chicken/tuna with either a salad or vegetables stirfried or steamed. = Same as lunch generally comes to about ~350 calories Meal 6(before bed) I've taken to cottage cheese, so i take that a few minutes before bed. = 180 calories All in total i consume on a daily basis 2870 Calories. Any feedback is greatly appreciated, thankyou. Joe.

03-07-2010, 01:35 PM	#2 (permalink)
Kyle Aaron Active Member Join Date: May 2009 Location: Melbourne Gender: Posts: 3,682	3 weeks is nothing, mate. The saying is, "in the first month there is no change, in the second month you will see a change, in the third month your friends will see a change." Usually in the first month you'll just feel a bit more energetic and lively, and some of the aches and pains you get from doing nothing will disappear and be replaced with muscle soreness from workouts. I wouldn't count calories and so on, that stuff will do your head in. Just every day eat lots of fresh fruit and vegies, every day lots of nuts and beans, every day some meat or fish, every day some dairy or eggs, and some starchy stuff. No junk food or booze. "Junk food" is any food where the packet is more colourful than the contents. Eating with those guidelines, just eat according to appetite, then adjust by results. If after a month you are overall bigger and wanted to be smaller, eat less; if smaller and wanted to be bigger, eat more. After another month, adjust again. But whichever approach you choose, it takes time. 3 weeks is nothing. __________________ Recent clients' best results: BW +10kg/-27kg ... BF-11% ... ♀/♂1RM/kg SQ65/145 OHP30/65 DL75/170 "fitness and lifting is just an interest I have. Plain and simple. Some people like music, others like shopping, I like deadlifts." - a client[/SIZE]

03-07-2010, 02:44 PM	#4 (permalink)
Christian Active Member June10MOTM Join Date: Aug 2009 Location: Sydney Gender: Posts: 5,826	Diet doesnt show much without your actually exercise and weights moved... __________________ S.P.N.H - Strength Power Nutrition Health http://www.facebook.com/spnhsydney Information I provide does not substitute a proper medical evaluation by a medical professional; nor does it constitute practitioner/patient relationship, or liability, in any way. Last edited by Christian; 03-07-2010 at 02:47 PM.*

06-07-2010, 12:28 AM	#6 (permalink)
patterson Active Member Join Date: Oct 2009 Gender: Posts: 1,219	Joe the way I lost my weight when I was younger was play a sport. Do that on top of your weights training and you will being seeing and feeling a new you. Being part of a team can empower and encourage you to do better. Also try a 20 minute fast walk straight after your workout. The extra 150 cals odd you burn will add up in 8 weeks(6000 cals/ 2/3 of a kilo) just from 20 min of your time. All the best mate, I really do hope you achieve your goals. __________________ Current lifts: 1RM S not tested 140x4, B 105, DL 170 Goal weights 1/12/2010: S 150, B 110, DL 190 100 burpees best: 12.21

06-07-2010, 02:23 AM	#7 (permalink)
Christian Active Member June10MOTM Join Date: Aug 2009 Location: Sydney Gender: Posts: 5,826	Well we need to know you strengthbecause someone who deadlifts 250 kg per session will have far different requirements then someone who's 1rm is like 150. Posted via Mobile Device __________________ S.P.N.H - Strength Power Nutrition Health http://www.facebook.com/spnhsydney *Information I provide does not substitute a proper medical evaluation by a medical professional; nor does it constitute practitioner/patient relationship, or liability, in any way.

06-07-2010, 10:58 AM	#8 (permalink)
BigJim Active Member Join Date: Sep 2009 Location: Radelaide Gender: Posts: 1,883	Hey mate, Im in a similar position. I weigh about 108kg and am looking to lower this down, pretty similar height as well being 6'2". I aim to eat about 2200-2500 calories per day and stay away from: Milk Bread Peanut Butter Fruit My shake i have in water. Since i stopped eating the above as well as potato, pasta and rice, the weight really started to drop and i was losing on average 1kg per week. Im sure it is different for each person, but that has been my personal experience. Good luck with it mate, keep us updated! James. __________________ Best Lifts(2011) = 195kgSQ 140kgB 230kgDL 2012 Goals = 215SQ - 160B - 260DL BW = 109.1g 2011 Goal = 99.9kg http://ausbb.com/member-training-dia...s-journal.html

07-07-2010, 09:30 PM	#9 (permalink)
Grippy Active Member Join Date: Nov 2009 Location: Adelaide Gender: Posts: 1,303	Hey mate great stuff and keep on plugging away at it, this will take time and effort. You are obviously progressing as your weights are going up as you get better and more confident at the lifts. As per the diet, personally I have found that if I cut out anything that has added sugar I can lose weight very quickly, without changing my exercise routine, my missus is jealous of this. By this I mean I still eat some fruit, drink milk etc but cut out anything that has any sugar as an ingredient such as fizzy drinks, sauce, spreads, flavourings etc,

07-07-2010, 11:10 PM	#10 (permalink)
irishjoe Rookie Join Date: Mar 2010 Location: Brisbane Gender: Posts: 37	hey guys, thanks go out to all the replies, i've taken something from all of them. a quick one to bigjim and grippy, do you guys eliminate carbs except for 'incidental' carbs you come across through fats and protien? ATM im taking in oats for breakfast and rice for lunch and preety much leaving it at that except for fruit to fill the gaps during meals, im full at any rate and i dont feel hungry. I've stopped drinking calories (milk) and stopped the sandwiches (switched to oats pre w/o) hopefully these changes can have an impact. Something is certaintly working nutrition wise because i have gained size and strength greater then what i thought i would (possibly wanted too?) i'm just not sure im getting what i want first and foremost, fat loss. I think ill give the HIIT a miss for a week or 2 and take up the fast walking as someone said before, ill check the scales then and see the difference. Cheers guys.